Directions:
- Preheat the oven to 350 degrees F. Mist an 8-inch square baking dish with nonstick cooking spray. Heat the butter in a medium nonstick skillet over medium heat. Add the garlic and onions and cook until softened, 4 minutes, and then add the squash and cook until dry. Stir in the corn and set aside to cool slightly.
- Combine the milk, cornmeal, parsley, nutmeg, cayenne, 1/2 teaspoon salt and 1/4 teaspoon pepper in a large bowl until smooth. Stir in the skillet mixture.
- Whip the egg whites in a separate bowl to stiff peaks and fold into the corn mixture. Fold in the cornflakes, pour into the prepared baking dish and smooth the top. Bake until lightly browned around the edges and a thin knife inserted into the center comes out clean, 45 to 50 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 243.57 Kcal (1020 kJ) | ||
| Calories from fat | 24.6 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.73g | 4% | |
|---|---|---|---|
| Cholesterol | 7.45mg | 2% | |
| Sodium | 167.23mg | 7% | |
| Potassium | 531.73mg | 11% | |
| Total Carbs | 45.63g | 15% | |
| Sugars | 7.77g | 31% | |
| Dietary Fiber | 5.85g | 23% | |
| Protein | 8.42g | 17% | |
| Vitamin C | 10.7mg | 18% | |
| Iron | 0.8mg | 5% | |
| Calcium | 110.1mg | 11% | |
| Amount Per 100 g | |||
| Calories | 86.97 Kcal (364 kJ) | ||
| Calories from fat | 8.78 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.98g | 4% | |
|---|---|---|---|
| Cholesterol | 2.66mg | 2% | |
| Sodium | 59.71mg | 7% | |
| Potassium | 189.86mg | 11% | |
| Total Carbs | 16.29g | 15% | |
| Sugars | 2.77g | 31% | |
| Dietary Fiber | 2.09g | 23% | |
| Protein | 3.01g | 17% | |
| Vitamin C | 3.8mg | 18% | |
| Iron | 0.3mg | 5% | |
| Calcium | 39.3mg | 11% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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